Whole Wheat Orzo, Cauliflower & Kale Soup

Whole Wheat Orzo, Cauliflower & Kale Soup might be just the soup you are searching for. This recipe makes 4 servings with 209 calories, 8g of protein, and 4g of fat each. For $2.22 per serving, this recipe covers 25% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes about 45 minutes. If you have dried thyme, cauliflower florets, vegetable broth, and a few other ingredients on hand, you can make it. 216 people have tried and liked this recipe. It can be enjoyed any time, but it is especially good for Autumn. It is a good option if you're following a dairy free diet. It is brought to you by Cookin Canuck. All things considered, we decided this recipe deserves a spoonacular score of 97%. This score is amazing. Similar recipes include Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}, Creamy Tomato Soup with Whole Wheat Orzo, and Hearty Chicken Sausage, Roasted Pepper & Whole Wheat Orzo Soup.

Servings: 4

 

Ingredients:

1 carrot, diced

2 cups small cauliflower florets (about 1/2 lb.)

1 celery stalk, diced

1/2 tsp crushed dried rosemary

1/2 tsp dried thyme

3 garlic cloves, minced

1/4 tsp ground pepper

4 cups chopped kale leaves

2 tsp olive oil

1 onion, chopped

2/3 cup whole wheat orzo pasta

1/2 tsp red pepper flakes

Salt, to taste*

2 tbsp tomato paste

7 cups low sodium vegetable broth

Equipment:

sauce pan

Cooking instruction summary:

1. Heat the olive oil in a large saucepan set over medium heat. Add the onion, carrot and celery, and cook until the vegetables are beginning to soften, about 5 minutes.2. Stir in the garlic, thyme, rosemary, red pepper flakes, salt and pepper, and cook for 1 minute.3. Stir in the tomato paste and cook for 1 minute.4. Add the cauliflower florets and vegetable broth, and bring to a boil over medium-high heat. Reduce to a simmer and cook for 5 minutes.5. Increase the heat to medium-high and stir in the orzo. Cook until the pasta is almost al dente.6. Stir in the kale and cook until just wilted, about 1 minute. Serve.

 

Step by step:


1. Heat the olive oil in a large saucepan set over medium heat.

2. Add the onion, carrot and celery, and cook until the vegetables are beginning to soften, about 5 minutes.

3. Stir in the garlic, thyme, rosemary, red pepper flakes, salt and pepper, and cook for 1 minute.

4. Stir in the tomato paste and cook for 1 minute.

5. Add the cauliflower florets and vegetable broth, and bring to a boil over medium-high heat. Reduce to a simmer and cook for 5 minutes.

6. Increase the heat to medium-high and stir in the orzo. Cook until the pasta is almost al dente.

7. Stir in the kale and cook until just wilted, about 1 minute.

8. Serve.


Nutrition Information:

Quickview
209k Calories
8g Protein
3g Total Fat
39g Carbs
45% Health Score
Limit These
Calories
209k
10%

Fat
3g
6%

  Saturated Fat
0.53g
3%

Carbohydrates
39g
13%

  Sugar
8g
9%

Cholesterol
0.0mg
0%

Sodium
1963mg
85%

Get Enough Of These
Protein
8g
16%

Vitamin K
488µg
465%

Vitamin A
10328IU
207%

Vitamin C
113mg
137%

Copper
1mg
58%

Manganese
0.91mg
46%

Selenium
17µg
25%

Vitamin B6
0.43mg
22%

Potassium
744mg
21%

Folate
67µg
17%

Phosphorus
158mg
16%

Magnesium
63mg
16%

Calcium
142mg
14%

Fiber
3g
14%

Iron
2mg
12%

Vitamin B1
0.16mg
11%

Vitamin B2
0.17mg
10%

Vitamin B3
1mg
9%

Zinc
1mg
7%

Vitamin B5
0.65mg
7%

Vitamin E
0.96mg
6%

covered percent of daily need
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